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Carbohydrate Loading

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Carbohydrate Loading

  • Efficacy
  1. No benefit for events shorter than 1 hour
  • Classic Regimen
  1. Days 1 to 3
    1. Intense exhaustive Exercise
    2. Keep carbohydrates under 10% of total calories
    3. Depletes muscle glycogen stores
  2. Days 4 to 6
    1. Increase carbohydrates to over 80% of calories
  3. Day 7: Competitive Event
    1. Pre-event meal carbohydrates over 80% of calories
  • Modified Regimen
  1. Days 1 to 3
    1. Moderate carbohydrate diet (50% of calories)
  2. Days 4 to 6
    1. High carbohydrate diet (80% of calories)
  3. Day 7: Competitive Event
    1. Pre-event meal carbohydrates over 80% of calories